Okay so I have decided that this vacation I will bulk up. I want to improve my arms and legs in general. I have worked out a basic diet which I will be following and I will give my workout also.
Diet:
Morning at around 9: 200 grams of oats with peanut butter and milk.
at around 11: 2 x slices of peanut butter and honey sandwich. + About 20g of peanut butter and honey at the side. Will also drink my first shake here. 100g which consists of 37g Protein and 42g of carbs.
Around 1: Whatever is served, usually chicken or pasta + mince etc with a full glass of full cream milk. I usually take a whole plate of food.
Around 2 I will head to the gym, will drink 5g Creatine with grape juice. The gym is followed by a shake consisting of 40g whey protein + 60g dextrose + 5g Creatine.
At around 5 i will eat a can of tuna with a full glass of milk.
At around 8 Supper which is also chicken, beef with pasta, rice or potatoes. Will drink another glass of milk with that. Also a full plate.
At around 9 Another shake with 37g Protein and 42g of carbs.
My workout:
Monday: Chest/Calves
• Flat Bench 4 sets x 10 reps
• Incline Bench 4 sets x 10 reps
• Incline Fly’s 4 sets x 10 reps
• Cable Fly’s 4 sets x 10 reps
• Seated Calf Raises 4 sets x 10 reps (Superset)
• Standing Calf Raises 4 sets x 30 reps (Superset)
Tuesday: Arms
• Standing Dumbbell Curls 4 sets x 10 reps
• Seated Incline Dumbbell Curls 4 sets x 10 reps
• Hammer Curls 4 sets x 10 reps
• Preacher Curls 4 sets x 10 reps
• EZ Bar Cable Pull Down 4 sets x 10 reps
• Cable Rope Pull Down 4 sets x 10 reps
• Incline Skull Crushers 4 sets x 10 reps
• Dips 4 sets x 10 reps
Wednesday: Shoulders/Abs
• Seated Dumbbell Shoulder Press 4 sets x 10 reps
• Seated Lateral Side Raises 4 sets x 10 reps
• Standing Barbell Lateral Raises 4 sets x 10 reps
• Military Press 4 sets x 10 reps
• Cable Crunches 4 sets x 15 reps
• Sit-Ups 4 sets x 20 reps
• Leg Raises 4 sets x 20 reps
Thursday: Legs
• Leg Extensions (Low weight) 7 sets x 30 reps
• Squats 4 sets x 10 reps
• Leg Press 4 sets x 10 reps
• Seated Calf Raises 4 sets x 10 reps (Superset)
• Standing Calf Raises 4 sets x 30 reps (Superset)
Friday: Chest/Abs
• Flat Bench 4 sets x 10 reps
• Incline Bench 4 sets x 10 reps
• Incline Fly’s 4 sets x 10 reps
• Cable Fly’s 4 sets x 10 reps
• Cable Crunches 4 sets x 15 reps
• Sit-Ups 4 sets x 20 reps
• Leg Raises 4 sets x 20 reps
Saturday: Back/Hamstrings
• Lat Pull Down Wide Grip 4 sets x 10 reps
• Lat Pull Down Close Grip 4 sets x 10 reps
• Low Row 4 sets x 10 reps
• Deadlifts 4 sets x 10 reps
• Lying Leg Curls 4 sets x 10 reps (Superset)
• Standing Leg Curls 4 sets x 10 reps (Superset)
• Stiff Leg Deadlift 4 sets x 10 reps (Superset)
• Seated Hamstring Curls 4 sets x 10 reps (Superset)
(Got it of some article)
Instead of 4*10 reps I will do 3*9 and then on the last set I will go as heavy a possible until failure. I seem to get good gains from lower reps. Might cut out the second chest workout and rather do some light cardio like touch rugby.
The arms routine will change every week.
Please let me know where I can change and what you think. Don't be too harsh.
Oh I am 20 years old
1.87
84kg.
Topic Author
